Abstract

Supplementary creatine, available in many different forms but most commonly monohydrate, is a legal and
reportedly safe to consume nutritional ergogenic aid. After searching internationally recognised research databases,
this review provides and update on the current literature on the physiological effects of creatine supplementation on
performance whilst also discussing the underlying physiology regarding the synthesis and dietary provision of
creatine as well as addressing issues of safety and the ethical considerations of usage. Research has shown that
regular consumption of supplementary creatine can raise associated content within skeletal muscle. Subsequently,
there is an extensive, and still growing, body of the literature supporting the efficacy of creatine supplementation on
enhancing exercise performance, exercise tolerance, muscle strength and lean body mass. Moreover, little scientific
evidence exists showing any unfavourable effects on individuals who are free from illness and disease. This review
consolidates the current literature and provides application to the athletic setting which is purposeful for those
choosing to either recommend or consume this nutritional ergogenic aid. At this current time, a traditional loading
and maintenance supplementation protocol is advised as contemporary research studies are still to unravel the
benefits of alternative approaches.